*CVCF Gym Update – 3/17/20 – HERE


1) Mobility: Samson Stretch @ 2 minutes/side

Focus on good hip flexor stretch, but also really reaching overhead and opening the thoracic spine.

2) General Warm-up – 3-4 rounds of:

10 Alternating Down Dog Reach of Opposite Foot w/Pause

20 Good Mornings

Quality of movement, not speed.

3) Every 3:00 x 5 sets:

5-10 Slider Pike-ups w/Pause

20 Banded Z-Press or House Hold Item Z-Press

30 Jumping Jacks

Break-up as needed. Scale reps so you have at least 30 seconds of Rest. For Banded Z-Press, sit on the band and bring to the front rack and press the band overhead.

4) Bent Over Row w/Pause: 5 sets of 10

Rest 60-90 seconds between sets. Hold at the chest for 3 seconds each rep. Use a band by standing in it and pulling up or a household item like a couple gallon jugs of water.

5) 15 minute AMRAP:

15/side Slider Reverse Lunges

30 Calories Machine

Scale as needed.

6) Bird Dog From Plank: 5 sets of 10

Rest 60 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE